35+ Healthy & Delicious High Protein Overnight Oats Recipes
Are you looking for an easy nutritious breakfast that is healthy and high in protein? High protein overnight oats are the answer! Check out 35+ recipes of these delicious mason jar breakfasts that will have a permanent place on your meal plan! Perfect for busy mornings – grab-and-go! This post included recipes both with protein powder AND without protein powder!
The Ease of Overnight Oats
As life gets busier and busier, now more than ever, we need some shortcuts. As a mom who has my own business and homeschools my twin 9-year-old sons, I’m always on the hunt for time-saving hacks. Even better if it includes something that’s healthy too.
The appeal of overnight oats is obvious. Not only do I love that you can make it in bulk with just simple meal prep ahead of time, but I LOVE that it requires no cooking or baking! Just prepare it in an airtight container, pop in the fridge, and you’re good to go!
Overnight oats are convenient and are a great grab-and-go breakfast when you’re in a rush on those busy mornings.
What are Overnight Oats?
Overnight oats is a way to prepare oats ahead of time by combining ingredients the night before and letting them soak in liquid overnight in the refrigerator to soften rather than cook them.
The best oats to use for overnight oats is old-fashioned rolled oats; instant oats just about dissolve, and steel-cut oats are chewy and dense. Quick oats are mushy, if you like that texture, but can be used. For best results, use old-fashioned oats.
Certified gluten-free oats can also be used if you’re gluten-free.
Recipes vary in the types of liquid to soak the oats in, such as milk or yogurt as well as the ratio, depending on the consistency.
Overnight oats usually include a kind of sweetener, such as agave nectar, brown sugar, honey, coconut sugar, or maple syrup. Jam, juice, or pureed fruit can also be used.
Extra flavors such as coconut, cinnamon or vanilla extract can be included as well.
While chia seed can be added in the night before, nuts, and other mix-ins such as fresh fruit, nuts, or chocolate chips are better added in the morning, so they don’t get soggy.
Wake up, pull it out of the fridge, add your mix-ins, give it a good stir, throw on your favorite toppings, and you’re good to go!
The Real Magic of Overnight Oats: Hello, High Protein
One of the latest trends in healthy eating these days (and rightly so) is incorporating more protein in our meals.
While oatmeal is a healthy option on its own, it doesn’t move the needle that much if you’re counting grams of protein.
It’s recommended that we get 0.36 grams per pound of body weight for a sedentary person, so finding way to increase healthy protein is essential.
These overnight oats recipes I’m sharing today are specifically designed to give you an extra boost of protein first thing in the morning.
Not only does it help you meet your daily protein goal, but the protein will keep you feeling full longer, which can help prevent overeating throughout the day.
The idea behind high-protein overnight oats is to include extra protein sources, such as Greek yogurt, nut or almond butter, nuts, seeds, or protein powder, whether that’s plant-based protein powder or whey protein.
Each of these is a great source of protein.
All combined, you can have a breakfast that is anywhere from 8 grams of protein on the low end all the way up to almost 40 grams of protein!
Things to Be Aware of with High Protein Overnight Oats Recipes
There are just a few things to keep in mind when you’re creating these recipes.
High Protein is Not Low Calorie
Everyone tracks their health goals differently. Some track macros, some track calories, some eat intuitively.
If a recipe is very high in protein, there’s a chance will be high in calories and /or fat as well.
Now likely, they are healthy fats. But if you are counting calories, some recipes can be close to 500 calories. So just keep that in mind and look at the full nutritional info.
You may opt to make a smaller serving size or maybe omit or lessen a few ingredients if you have weight loss goals.
Amounts of Protein Depends on Sources of Protein
Almost every recipe will cite the grams of proteins. However, some of the recipes (about half) include protein powder in their ingredients. The exact amount of protein will depend on which protein powder you use. A scoop of protein powder is not the same across the board.
Calories also vary depending on the protein powder you use. Just be aware of how an adjustment in protein powder or another ingredient might impact the nutritional information.
Adjustments for Dairy Free
A lot of the recipes will call for either milk or yogurt in the recipe. If you follow a dairy free diet, you can use alternatives such as full fat coconut milk or cream, dairy free yogurt instead of Greek yogurt, or non-dairy milk such as unsweetened almond milk, oat milk, or soy milk.
Protein vs Non-Protein Powder Recipes
As I said, the best part about overnight oats is convenience. Yet, it can be frustrating when you’re looking up recipes and finds that it calls for protein powder, and you don’t have any (or do use it at all).
I’ve been there.
For that reason, I included recipes both kinds of recipes – ones that HAVE protein powder in the recipes as well as ones DO NOT HAVE protein powder.
Instead, the ones with no protein powder use simple ingredients you probably have on hand and also include other great sources of protein.
35+ Overnight Oat Recipes, High Protein Edition
In the description, I’ve listed whether or not the recipe calls for protein powder or not, to save you some time.
I’ve also included the protein content (which may depend on the type of protein powder), so you have an idea before you click over for the recipe.
Recipes 1-17 are recipes WITHOUT PROTEIN POWDER.
Recipes 18-38 are recipes WITH PROTEIN POWDER.
Some recipes states that you can omit protein powder or that it’s optional. Be sure to read the instructions closely. Also be aware that omitting it will likely impact the amount of protein the recipe.
Ok, let’s get to these high-protein breakfast delights!
This recipe is made with coconut milk, yogurt, and blueberries - what a refreshing way to start the day! This one has 6 grams of protein and doesn't require protein powder! Using non-fat plain Greek yogurt, this is a low-cal, high protein breakfast containing zero calorie marshmallow, sugar free chocolate, and crushed graham crackers! This has just 237 calories and 12 grams of protein. No protein powder is needed for this recipe. A delicious and healthy cross between breakfast and dessert, this recipe has dates, bananas, and peanut butter for a filling breakfast. This recipe doesn't use protein powder and has 17 grams of protein! Another delicious dessert-for-breakfast version that is healthy, made with canned coconut milk, almonds, and chocolate chips! No protein powder is needed, and it has 12 grams of protein! Almost like PB & J in a mug! With peanut butter, jam, and your favorite plant based milk, you'll love not just the taste but the nostalgia! No protein powder is needed, and it has 18 grams of protein! A delicious and comforting breakfast to start the day with apples, dried cranberries, nonfat vanilla yogurt, chopped walnuts, and cinnamon! No protein powder needed here, and it has 8 grams of protein. Healthy, made with pure pumpkin, banana, and milk, this delicious recipe doesn't use any protein powder and has 15 grams of protein! We all know how good elderberry is for health - this recipe also loads up with nutritious seeds such as sunflower, chia, and flaxseed! No protein powder is needed, and has 11 grams of protein! Cherries, non-fat Greek yogurt, semi-sweet chocolate chips combined with your oats, and this eats like a dessert but is healthy and filling, with 15 grams of protein! No protein powder needed! Gingerbread is delicious any time of year! Give this delicious recipe a try - no protein powder needed, and it comes in at 15 grams of protein! Sweetened naturally with cinnamon and maple syrup, this is cozy and delicious! There is no protein powder called for in this recipe, and it has 10 grams of protein! Reminiscent of coconut cream pie, this mouthwatering version is cool and refreshing, made with coconut milk and without protein powder, with 12 grams of protein! With 14 grams of protein, this is one of the healthiest and most filling way to get that peanut butter cup taste, guilt-free! Protein is not needed for this recipe! Made with lemon zest, Greek yogurt, and cream cheese, this recipe is amazingly delicious and so satisfying! Protein powder is not needed for this recipe, and it's loaded with protein at 30 grams! If you want to feel a little fancy or have a quick but impressive breakfast for houseguest, this is the version to try! Made with roasted apples, pears, and a mix of cozy spices, this has all the gourmet feels! No protein powder needed, and filling with This recipe included almond butter, milk, and hemp seeds as primary protein sources, so no protein powder needed! The blueberries are refreshing and delightful, and you're getting 23 grams of protein as well! Made with full fat coconut milk and all the warm and toasty spices, this one is pure comfort! This recipe has 6 grams of protein, omits yogurt, and extra protein powder is optional! Absolutely decadent and delicious, this is one you'll want to add to your rotation! This recipe can be made both with and without protein powder. Made with instant coffee, maple syrup and protein powder, this delicious breakfast has 13 g of protein! If you're looking for a creamsicle for breakfast, try this delicious healthy version! This recipe includes orange slices, Greek yogurt, and protein powder. You'll have a satisfied belly, with 22.2 grams of protein! This delicious version is made with lemon zest, cream cheese, protein powder, and white chocolate chips, for a decadent breakfast! This contains 29 grams of protein! Made with chopped peaches, full fat coconut milk, and vanilla, this yummy breakfast has 8 grams of protein and has the option of including protein powder. With the inclusion of shredded carrots, raisin, and pecans, you'll get the carrot cake vibe instantly! This recipe uses protein powder and has 30 grams of protein! This recipe will give you an energy boost for sure! Made with coffee, cacao, and chocolate protein powder, this will give you a jump start to your day! It's filling, too with 26 grams of protein! Bananas, peanut butter, and vanilla yogurt come together for this delicious start to the day! This can be eaten cold or hot, uses protein powder, and has a whopping 38 grams of protein! Made with strawberry cheesecake Greek yogurt, fresh strawberries, and graham crackers, this is a fresh and fruity breakfast. Made with protein powder, it has 22 grams of protein! For an unique blend of flavors to get you out of your protein powder rut, this scrumptious version is made with protein powder and has 25 grams protein! I don't think you can ever go wrong when 'cookies and cream' is in the title of a recipe! This just might keep you full for the most day, with 38 grams of protein! Made with vanilla protein powder, coconut milk, and key lime juice, this is a bright and refreshing way to start your morning. This one contains 15 grams of protein! What's more delightful than strawberries and cream? Mix up your breakfast routine with this yummy recipe that includes rolled oats, chia seeds, milk, Greek yogurt, protein powder, honey, and strawberries - with 40 grams of protein per serving! While this recipe uses protein powder to get this amazing snickerdoodle taste, there are various swaps and subs you can incorporate to get the same flavor without it! As written, this recipe has 33.7 grams of protein! This amazing breakfast treat is made with oats, protein powder, Greek yogurt, Lotus Biscoff cookie butter, and sprinkled with bits of Biscoff cookie crunch. Protein count comes in at 21 grams, to start your day off full and happy! With 33 grams protein, it's high fiber and high protein, and with delicious cake batter flavored protein powder (or add cake batter extract to vanilla protein powder). And the sprinkles are there just to make you happy. 🙂 Made with chocolate protein powder and cacao, this recipe is rich, creamy, and filling at 38 grams of protein! Cookie dough for breakfast? Yes, please! Except, in this overnight oats version, there's no eggs, flour or butter involved, but all the goodness! Having 36 grams of protein, this recipe uses protein powder. If you like a simple, smooth version of overnight oats, this vanilla recipe incorporates your favorite fruit and vanilla protein powder. You'll feel full and satisfied, with 34 grams of protein. Made with bananas and Greek yogurt, this creamy wonder is satisfying, with 25 grams of protein. Vanilla whey protein is included in this recipe. This is a delicious breakfast that tastes like dessert! Made with whey protein (you can also sub extra oats), coconut sugar, and non-fat Greek yogurt, this one is loaded with 26 grams of protein and tastes amazing!
Coconut Blueberry Overnight Oats Recipe
S’mores Protein Overnight Oats {with Yogurt}
Vegan Snickers Overnight Oats
Vegan Almond Joy Overnight Oats
Peanut Butter Overnight Oats
Apple Overnight Oats
Healthy Pumpkin Pie Overnight Oats
Best Healthy Overnight Oats Recipe ~ with Elderberry!
Black Forest Overnight Oats
Gingerbread Cookie Overnight Oats
Cinnamon Roll Overnight Oats
Coconut Cream Pie Chia Overnight Oats
Chocolate Peanut Butter Overnight Oats
Lemon Cheesecake Overnight Oats
Overnight Oats with Roasted Apples and Pears
Blueberry High Protein Overnight Oats
Vanilla Chai Overnight Oats
Dark Chocolate Almond Butter Cup Overnight Oats
High Protein Vegan Tiramisu Overnight Oats
Orange Vanilla Protein Overnight Oats
Lemon Cheesecake Overnight Oats Recipe (High Protein)
Peaches and Cream Overnight Oats
Carrot Cake Overnight Oats (Healthy & Easy Recipe)
Mocha Overnight Oats
Banana Peanut Butter Overnight Oats
Strawberry Cheesecake Overnight Oats
Lavender, Blueberry Peach Overnight Oats
Cookies And Cream Overnight Oats
Key Lime Pie Overnight Oats
Strawberries and Cream Protein Overnight Oats
Snickerdoodle Protein Overnight Oats (34 grams protein!)
Easy Biscoff Overnight Oats
Birthday Cake Overnight Oats
Brownie Batter Chocolate Overnight Protein Oats
Chocolate Chip Cookie Dough Overnight Oats with Protein
Vanilla Protein Overnight Oats
Banana Cream Pie Protein Overnight Oats
Sugar Cookie Protein Overnight Oats
More Healthy Eating Options
If you’re looking for more ideas for healthy eating, take a look at these other posts!
50+ Best Healthy Casserole Recipes for Easy Dinners
20 Best Healthy Hot Drinks to Keep You Warm All Winter
50 Healthy, EASY Weeknight Dinner Recipes for Busy Moms
35 Easy & Healthy Crockpot Recipes (Clean | Paleo | Whole30)
30 Healthy Appetizers (Clean | Paleo | Whole30)
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